| Recent |
| Chestfly
MachineFly| seat| double50kg10*2 |
| bench press
SmithMachine| Bench| lying20kg12*2 |
| V-press 高中低
Cable| stand| double| Handpiece#10,6,2 @ 17.5kg10 | 3direction |
| press
Dumbbell| Bench| incline| supine| double10kg10*1 |
| press
Barbell| Floor| supine| single5kg10*1 |
| press
Cable| #5| stand| 2for1| Big Bar30kg10*1 |
| fly
Dumbbell| Bench| incline| supine| double7kg10*1 |
| press
Dumbbell| Bench| supine| double10kg10*1 |
| press
Barbell| Bench| incline| supine10kg12*2 |
| push down 向地
New Cable| #7| bend| double| Handpiece20kg12*1 |
| press 闊變窄
Cable| #6| stand| double| Handpiece15kg12*1 |
| press
PlateLoad| supine15kg12*1 |
| fly
Dumbbell| Bench| incline| supine| double6kg12*1 |
| press
Dumbbell| Bench| incline| supine| double9kg20*1 |
| fly
Cable| #3| stand| double| Handpiece10kg12*1 |
| press
Cable| #4| stand| double| Handpiece25kg10*1 |
| fly
PlateLoad| Bench| incline| supine| double5kg12*1 |
| press
Dumbbell| Bench| incline| supine| double10kg12*1 |
| press
PlateLoad| Bench| supine| double15kg9*1 |
| press
Cable| Bench| lie-back| seat| double| Handpiece25kg10*1 |
| press
SmithMachine| Bench| incline| supine10kg12*1 |
| fly
Dumbbell| Bench| incline| supine| double7kg12*1 |
| fly
Dumbbell| Bench| incline| supine| double7kg12*1 |
| press
Cable| #6| stand| double| Handpiece25kg9*2 |
| press
PlateLoad| supine| double15kg12*1 |
| press
SmithMachine| Bench| supine| double15kg10*1 |
| press
Dumbbell| Bench| incline| supine| double10kg10*1 |
| press
PlateLoad| supine| double10kg12*1 |
| press
Dumbbell| Bench| supine| double10kg15*1 |
| press
PlateLoad| supine| double15kg15*1 |
| backrow
PlateLoad| Barbell| bend12.5kg10*1 |
| wide pull down
Cable| Floor| #10| seat| double| Wrist50kg10*1 |
| ext.
RomanChair10*2 |
| row
Dumbbell| bend| single10kg10*1 |
| row
Barbell| bend| D-narrow15kg10*2 |
| lat pull down
Cable| #10| knee| double| Handpiece50kg10*1 |
| row
Dumbbell| Bench| bend| single10kg10*1 |
| wide row
Dumbbell| Bench| incline| lying| double7kg10*1 |
| wide row
Barbell| bend5<10kg12*2 |
| ext
RomanChair10*2 |
| wide row
Cable| #4| bend| double| Handpiece20kg12*1 |
| X-pull
Cable| #9| knee| single| Handpiece20kg10*1 |
| ext
RomanChair5kg12*1 |
| chin up
ChinDipAssist| knee110lbs10*1 |
| row
Dumbbell| Bench| knee| single10kg10*1 |
| ext
New Barbell| Bench| incline| seat面向背板15*1 |
| reverse fly
MachineFly| double35kg10*2 |
| wide row
Cable| #3| bend| double| Handpiece25kg10*1 |
| ext
RomanChair12*1 |
| ext
RomanChair| lying15*1 |
| chin up
ChinDipAssist| KneePad110lbs10*1 |
| wide pull
Cable| Bench| incline| lying| double| Handpiece25kg12*1 |
| row
Barbell| PlateLoad| bend| 2for1| D-narrow12.5kg10*1 |
| wide row
Dumbbell| Bench| incline| lying| double7kg12*1 |
| row
Dumbbell| Bench| incline| bend| single10kg10*1 |
| X-pull
Cable| #9| bend| double| Handpiece20kg10*1 |
| ext
RomanChair| lying10*1 |
| row
PlateLoad| Barbell| bend| 2for115kg10*1 |
| row
Dumbbell| Bench| incline| bend| single10kg10*1 |
| chin-up
ChinDipAssist| knee55kg10*1 |
| shoulderlateral raise
PlateLoad| Barbell| stand| single2.5kg10*1 |
| L-arm push
PlateLoad| Barbell| knee| 2for1| D-narrow10kg10*1 |
| lateral raise
Dumbbell| bend| single10kg9*1 |
| shoulder press
Dumbbell| Bench| seat| double10kg10*1 |
| lateral raise
Barbell| stand| single| Wrist10*1 |
| front raise
PlateLoad| Barbell| stand| 2for15kg10*1 |
| L-arm push
Barbell| knee| single5kg12*1 |
| shoulder press
Cable| #5| stand| 2for1| Big Bar20kg10*1 |
| wide up-right row
New Cable| Bench| lie-back| stand| 2for1| Big Bar30kg9*1 |
| reverse fly
Dumbbell| Bench| lie-forward| seat| double7kg10*1 |
| front raise
Dumbbell| Bench| incline| lying| 2for17kg10*1 |
| Shoulder press
Dumbbell| Bench| seat| double10kg10*1 |
| lateral raise
Barbell| stand| single| Wrist拉力帶 | 握bar10*1 |
| L-arm X-fly
Cable| #7| stand| double| Elbow15kg10*1 |
| Shoulder press
Cable| #5| stand| double| Handpiece17.5kg15*1 |
| shrug
PlateLoad| seat15kg10reps | 7reps |
| dip
ChinDipAssist| knee110lbs10*1 |
| fly
Dumbbell| Bench| lie-forward| seat| double4kg12*1 |
| L-arm push
Dumbbell| Bench| seat| double6kg15*1 |
| L-arm push
Barbell| Bench| lie-back| seat15*1 |
| rear raise
Barbell| stand15*1 |
| Shoulder press
Barbell| Bench| seat20*1 |
| butterfly
Cable| #3| stand| double| Wrist10kg10*1 |
| lateral raise
Cable| #1| bend| single| Elbow15kg12*1 |
| Shoulder press
Dumbbell| Bench| seat| double10kg15*1 |
| single arm raise
New PlateLoad| stand| single5kg12*1 |
| lateral & rear X-fly
New Cable| #3| bend| double| Elbow10kg20 | 2action |
| lateral raise
Barbell| bend| single2.5kg10*1 |
| shrug
SmithMachine| stand5kg10*1 |
| Shoulder press
SmithMachine| Bench| seat2.5kg13*1 |
| armsover-head ext.
PlateLoad| Barbell| knee| single2.5kg10*1 |
| curl
PlateLoad| Barbell| stand| 2for12.5kg10*1 |
| X-pull
Cable| Bench| #2| stand| double| Handpiece12kg10*1 |
| curl
Cable| Bench| #2| supine| double| Handpiece17kg10*1 |
| over-head ext.
Dumbbell| Bench| lie-back| stand| single10kg10*1 |
| curl
Dumbbell| Bench| lie-back| seat| double7kg10*1 |
| curl
Barbell| stand| 2for110*1 |
| 水平curl
Cable| #6| stand| single| Rope10kg8*1 |
| over-head ext.
Cable| Bench| incline| supine| 2for1| Y-rope40kg12*1 |
| curl
Dumbbell| Bench| seat| double7kg10*1 |
| over head ext.
Dumbbell| Bench| incline| supine| 2for110kg12*1 |
| curl
Barbell| bend| D-narrow5kg10*2 |
| raise arm
Cable| #2| stand| double| Wrist10kg10*1 |
| curl
Dumbbell| PreacherCurl| single5kg10*1 |
| over head ext.
Dumbbell| Bench| lateral-tilt| knee| single7kg10*1 |
| over head ext.
Barbell| Bench| lie-back| seat15*1 |
| curl
Barbell| bend12*1 |
| pull down
Cable| #7| stand| Small Bar40kg10*1 |
| push down
Cable| #7| stand| V-handle40kg10*1 |
| curl
Dumbbell| bend| single6kg10*1 |
| over head ext.
Dumbbell| Bench| supine| 2for110kg12*1 |
| dip
ChinDipAssist| KneePad110lbs10*1 |
| curl
PlateLoad| bend| double5kg10*1 |
| curl & kick back
Cable| #1| bend| single| Handpiece10kg5 | 2action |
| over head ext.
Barbell| Bench| lie-back| seatbar20*1 |
| curl
Barbell| standbar10*1 |
| kick back
Dumbbell| Bench| bend| single7kg10*1 |
| curl
Dumbbell| Bench| lie-forward| stand| single7kg10*1 |
| over head ext.
New Cable| Bench| incline| supine| 2for1| Small Bar25kg12*1 |
| curl
Cable| Bench| #5| supine| 2for1| Small Bar25kg12*1 |
| Abscrunch
FitBall| lie-back50reps2set | 2round |
| revise crunch
AbsCoaster| swing| knee20*2 |
| twist up 肘頂繩
Cable| #4| stand| 2for1| Y-rope20kg10*2 |
| twist down
Cable| #9| stand| 2for1| Rope17.5kg10*1 |
| plank
FitBall| 2pcs| lying| 1for230sec | 2round |
| side band
Cable| #10| knee| 2for1| Rope30kg15*1 |
| crunch
AbsCoaster20+20+1050*1 |
| leg raise
Dumbbell| Floor| supine| 2for110kg10*1 |
| crunch & push
Dumbbell| Floor| supine10kg10*1 |
| crunch & push
Barbell| BOSU| supine| 2for15kg15*2 |
| torso rotation
Cable| #4| stand| 2for1| Stick20kg10*1 |
| 跪拜
Cable| Floor| #6| knee| 2for1| D-narrow70kg10*1 |
| crunch
Cable| Bench| #8| seat| Y-rope40kg12*1 |
| twist up & press
New Barbell| Floor| supine| singlebar8*1 |
| crunch & press
New Barbell| BOSU| lie-back| seat| 2for15kg15*2 |
| curl down
Cable| #8| knee| 2for1| D-narrow65kg10*1 |
| crunch
AbsCoaster15*1 |
| torso rotation
MachineFly| stand| 2for135kg10 | 2side |
| crunch
Dumbbell| Bench| decline| supine| 2for110kg20*1 |
| crunch
AbsCoaster15*1 |
| crunch down
Cable| #9| stand| 2for1| D-narrow60kg10*1 |
| crunch
Dumbbell| Floor| supine| 2for110kg20*1 |
| crunch
Cable| Bench| #8| seat| 2for1| Y-rope40kg10*1 |
| crunch
AbsCoastersuper-slow10*1 |
| crunch & twist up
Dumbbell| Floor| supine| 2for110+10x2reps6kg | 2action |
| crunch
AbsCoaster10+5x23direction*1 |
| twist down
Cable| #10| stand| 2for1| Handpiece35kg15*1 |
| rev. crunch
Bench| incline| supine10*1 |
| twist down
Cable| #9| stand| Rope15kg12*1 |
| crunch
AbsCoaster15*1 |
| Act Now Day1 |